If your stomach feels like a knot, the first thing to check is what’s on your plate. Some foods can make the pain worse, while others act like a gentle hug for your gut. Below are the basics you can follow right now, plus a few simple meal ideas that won’t scare your digestion.
Start with bland, low‑fiber options. Think of the classic BRAT diet – bananas, rice, applesauce, and toast – but you don’t have to stick to it rigidly. Here are some go‑to choices:
These foods are low in fat, low in spice, and low in acidity, which means less irritation for the stomach wall.
While you’re in recovery mode, steer clear of anything that can trigger more acid or gas:
Removing these from your meals for 24‑48 hours can give your stomach a chance to settle.
Stomach pain often comes with dehydration, especially if you’ve been vomiting. Sip clear fluids rather than gulping:
A good rule is to drink a few sips every 10‑15 minutes rather than a big glass at once.
Breakfast: Half a banana, a small bowl of plain oatmeal cooked in water, and a cup of warm ginger tea.
Mid‑morning snack: A spoonful of plain yogurt (no fruit).
Lunch: Soft‑cooked white rice with a drizzle of a little olive oil, boiled chicken breast (no seasoning), and steamed carrots.
Afternoon snack: Applesauce (unsweetened) and a glass of electrolyte water.
Dinner: Mashed potatoes (no butter), a small piece of baked fish, and a cup of peppermint tea.
Adjust portion sizes based on how you feel – smaller, more frequent meals are easier on the gut than big plates.
If the pain lasts more than 48 hours, gets worse, or comes with fever, blood in stool, or persistent vomiting, call a doctor. Those could be signs of something beyond a simple upset stomach.
Remember, the goal is to give your digestive system a break, supply it with easy nutrients, and stay hydrated. Follow these simple food rules, and most mild stomach aches will fade within a day or two.
Learn which foods aggravate a stomach ache, why they cause pain, and what safer alternatives you can choose. A practical guide for quick relief.